Evan's Training Log

Training Training Logs
1

So I just started the high powered arms workout. My weight currently is 208 pounds, and I’m around 9 % bodyfat. I’m looking to get stronger, I really don’t care if my weight increases. Here is the workout and diet starting monday, the 24th.

Monday November 24th, 2008 (High Powered Arms) AM

Barbell Cheat Curls (Cluster sets)
160 x 6
170 x 4
180 x 3.5

EZ-bar Floor Extensions (Cluster Sets)
115 x 6
135 x 6
145 x 3.5

Incline Dumbbell Curls: 40 x 6, 47.5 x 6, 50 x 6

10 seconds rest

EZ-bar preacher curl: 75 x 8, 80 x 6, 75 x 6

10 seconds rest

Cable Curl: 12 x 8, 14 x 7, 15 x 7
90 seconds rest, repeat

Dumbbell Triceps Extensions: 40 x 6, 50 x 6, 50 x 6

10 seconds rest

Barbell Skull Crushers: 95 x 8, 100 x 7, 105 x 7
10 seconds rest

Bar-Cable Triceps Pushdown: 10 x 10, 10 x 8, 10 x 5/8 x 5
90 seconds rest and repeat

Here is my diet for the day
Monday November 24th, 2008
5:55 AM:
5 BCAA?s

6:15 AM:
1 Spike All Day (350 mg Caffeine + L-Tyrosine)

6:30 AM (Pre-Workout):
1.5 Scoops Surge

6:30-7:40 AM (During-Workout):
1.5 Scoops Surge
5 BCAA?s

7:45 AM (Post-Workout)
5 BCAA?s
2.5 Scoops Surge + 12 grams creatine

8:55 AM:
1 Egg Beater Omlette + 1 Egg Omlette
1 cup spinach
3 4-AD

11:45 AM:
Twisted Bars
Pro-Nos RTD

2:00 PM:
3 Chicken Breasts
Serving Spinach

4:15 PM:
Pro-Nos RTD

6:15 PM:
Chicken Breast
Chicken Chili

9:10 PM:
1 scoop optimum protein
1 TBSP Peanut Butter
3 4-AD

2

Here is tuesday:
Tuesday November 25th, 2008

Back Squat
275 x 3
315 x 3
325 x 3
335 x 3
340 x 3

Dynamic Bench Press (pink band)
175 for 8x3
225 x 5 (Slow)
315 x 1

Deadlifts (1st day doing heavy deadlifts since October 13th [42 days])
405 x 3
455 x 3
500 x 1

I’ll post my diet for the day tonite.

3

Here was yesterdays diet
Tuesday November 25th, 2008
5:50 AM:
5 BCAA?s

6:15 AM:
Spike All Day

6:30 AM (Pre-Workout):
1.5 Scoops Surge

6:30-7:45 AM (During-Workout)
1.5 Scoops Surge + 5 grams creatine
5 BCAA?s

8:00 AM (Post-Workout):
3 Scoops Surge + 10 grams creatine
5 BCAA?s

9:15 AM:
Regular Egg Omlette + Cup Spinach
Serving 4-AD (3 pills)
Maximum greens

11:20 AM:
MET-RX Bar

2:00 PM:
MET-RX Bar
½ Serving Beef Jerky

5:30 PM:
Muscle Milk + H20 (300 cal, 16 carbs, 35 protein, 9 grams fat)

8:20 PM: (Cheat Meal)
Chicken Parm

10:15 PM:
3 4-AD

4

Wednesday November 26th, 2008

Bench Press
135 x 5
225 x 3
275 x 3
285 x 3
295 x 3
285 x 3
225 x 5

Front Box Squat/Medium Pronated Lat-Pulldown
185 x 5/200 x 5
205 x 5/220 x 5
225 x 5/240 x 5
235 x 5/260 x 5
245 x 5/260 x 5

External Rotations
20 x 10 LR
22.5 x 5 LR
22.5 x 5 LR

Seated Calf Raise/External Rotation
90 x 10 (5 hold/3 down)/20 x 5 LR
135 x 10 (5 hold/3down)/20 x 5 LR

5

Wednesday’s Diet
Wednesday November 26th, 2008
6:10 AM:
5 BCAA?s

6:30 AM:
1 Scoop Muscle Fuel (Casein Mix)

7:00 AM (Pre-Workout):
Spike All Day

7:45 AM (During-Workout):
5 BCAA?s

8:15 AM (Post-Workout):
2.75 Scoops Surge + 12 grams creatine
5 BCAA?s

9:25 AM:
3 Whole Eggs + 5 Servings Egg White
Maximum Greens

11:40 AM:
2 Scoops Muscle Milk
½ Cup Egg Whites
¼ Serving Low-Fat Yogurt

1:55 AM:
3 Chicken Breasts

4:15 PM:
Oh Yeah Shake

8:00 PM:
Chicken
Tomato Sauce/Grean Beans/Spinahc/Mushrooms

6

This Mornings Workout. I prescribed dynamic deadlifts once a week because I am very slow off the floor right now with weights that I usually I am not. Most likely it is because I haven’t deadlifted heavy in nearly 2 months.
Thursday November 27th, 2008 (Thanksgiving)

Dynamic Deadlifts
(2) 155 x 1
(5) 225 x 1
(3) 250 x 1
(2) 275 x 1

Leg Raise Swiper ? 20
Plate-Up ? 10 (5 second hold)

Barbell Twist @ 45 x 8 LR
Dumbbell Speed Twist @ 10, 15, 15 x 50
Performed three times with 30-45 second rest between

Cable High WoodChop/Low
45 x 5-5-5-5/ Low x 2-2-2-2
Low
45 x 5-5-5-5 LR

Dumbbell Rehab Bench
20 x 100 + Slow/Fast Reps

Happy Thanksgiving!!

7

Friday is an off day, but here is the diet for the day.
Friday November 28th, 2008
9:30 AM:
5 BCAA?s
Oh Yeah Shake

11:40 AM:
Oh Yeah Shake

1:55 PM:
Cup Edemame
2 Scoops Optimum Chocolate Protein
8 Ounces Water
½ tbsp flax seed oil
½ tbsp peanut butter
½ tbsp vanilla ice cream
½ cup egg whites
460 calories, 60 grams protein, 18 carbs, 10 fat

4:30 PM:
2 Scoops Optimum Chocolate Protein
12 Ounces Water
1.5 tsp honey
¼ tsp cinnamon
300 calories, 45 grams protein, 12 carbs, 4 fat

7:45 PM:
8 Ounce Filet Mignon
Spinach + Mushrooms
Piece Bread

10:00 PM:
8 Ounces Water
2 Scoops Optimum Protein
1 Fudgesicle
300 calories, 48 grams protein, 10 carbs, 3 grams fat

8

Saturday November 28th, 2008

Push-Press Cluster Sets
185 x 6
205 x 5
225 x 2.5

Pullups rest pause sets (rest pause)
80 x 6 (3-2-1)
90 x 6 (3-2-1)
90 x 6 (3-2-1)

Low Incline EZ-bar Extensions ? 115 x 6, 135 x 5, 145 x 4

10 seconds rest

Dips ? 70 x 8, 75 x 6, 75 x 6

10 seconds rest

Rope Pushdowns ? 120 x 12, 120 x 12, 120 x 12

Rest 90 seconds and repeat

Seated Zottoman Curls ? 40 x 6, 45 x 6, 50 x 6

10 seconds rest

Reverse Barbell Curls ? 85 x 8, 85 x 8, 95 x 8

10 seconds rest

Standing Hammer Curls ? 40 x 8, 45 x 8, 50 x 8

90 seconds rest and repeat

9

Pic:

10

Sunday November 29th, 2008

Back Squats
285 x 3
315 x 3
340 x 3
355 x 3
365 x 3

Hammer Strength Lat-Pulldown
180 x 8
270 x 5
300 x 5
320 x 3
360 x 3-270 x 5-180 x 7

Kroc Rows
120 x 25 LR
120 x 25 LR

T-Bar Chest Supported Rows
90 x 10
115 x 8
135 x 8
180 x 5
External Rotations
15 x 8 LR
20 x 8 LR

11

Monday December 1st, 2008

Bench Press (10 minutes)
315 x 1 (8 times), 320 x 1

Incline Barbell Bench Press
135 x 3 (Slow)
225 x 12

Barbell Pink Band Floor Press (2-1-Explosive)
135 x 5
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

12

Tuesday December 2nd, 2008

Good Mornings
135 x 3
185 x 5

Rack Pulls (Knee)
315 x 2
405 x 2
500 x 2
590 x 2
680 x 1

Bottom Deadlift (Pin at knee)
315 x 1
405 x 1

My deadlifts are pretty off. Last year, before my knee surgery at 198 pounds I deadlifted 555 without straps or belt. I can barely get 500 off the floor now without killing myself. Does anyone have any suggestions on what I should do to get stronger???

I’m in distress here

13

Wednesday December 3rd, 2008

Superset 1:
Barbell Elevated Roll-Outs x 15
15 Second Leg Lowers x 5
Plank Hand Touches x 30
Two Times
Superset 2:
Barbell 1 Arm Twist @ 35 x 8 LR
Lancers @ 5 x 3 LR
Two Times

Superset 3:
Woodchop Superset
High (13) 5-5-5-5-5-5
Low (10) 5-5-5-5-5-5

Superset 3:
Barbell Rack Bench(Highest) @ 315 x 10, 405 x 10
Barbell Clean & Press @ 135 x 5, 135 x 5

External Dumbbell Rotations:
17.5 x 15 LR
22.5 x 7 LR

14

Thursday December 4th, 2008

Dips/Overhead Dumbbell Extensions
90 x 5/50 x 20
90 x 5/52.5 x 20
90 x 5/60 x 20

Shrugs
135 x 20
225 x 20
315 x 10
405 x 8

Lately i’ve just been doing whatever I feel necessary…I’m starting a modified westside template soon, so my training has very little direction until then.

15

Saturday December 6th, 2008

Back Squats
135 x 5
225 x 3
275 x 3
315 x 3
345 x 3
365 x 3
385 x 1

RDL
185 x 5
225 x 5
275 x 5
300 x 5

Wide Grip Lat Pulldown
10 x 5
15 x 5
18 x 5
20 x 5

Barbell Lunges
135 x 5 LR
185 x 5 LR
205 x 5 LR
225 x 5 LR

Barbell Rows
225 x 8
275 x 5
Pullups
1 x 29
1 x 30

Barbell Bus Driver Twists
45 x 20
70 x 16

Jump Squat/Lunge Burnout

16

Monday December 8th, 2008

2 Board Press
135 x 5
225 x 6
275 x 3
315 x 3
325 x 3
335 x 3
340 x 3
225 x 5
225 x 3 (as slow as possible down/1 second pause)
225 x 3 (same as above)

Standing Military Press:
135 x 8
185 x 3
185 x 5
Seated Dumbbell Power Cleans:
35 x 8
40 x 8
45 x 8

Barbell Shrugs
135 x 20
225 x 20
315 x 20

Barbell Curls/Tate Press
135 x 6/50 x 8
135 x 6/52.5 x 8
135 x 10/55 x 8

17

Wednesday December 10th, 2008

Snatch Grip Deadlift
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3
385 x 3
405 x 3

Leg Press
500 x 20
500 x 20

Cable Rows (Rest-Pause)
16 x 8-6-4-2 (10 seconds between)
18 x 8-6-4-2 (10 seconds between)

Hamstring Curls
87.5 x 12 (Explosive)
112.5 x 10 (Explosive)
137.5 x 8 (Explosive)

Purple Band Pushdown
102 reps total over 7 sets

18

Friday December 12th, 2008

Dynamic Band Bench Press
Pink Band + 160
Wide Grip (2-1-Fast)
3 times
Medium Grip (Fast)
3 times
Close Grip (Fast)
3 times

Rack Lockouts (8 inches)
315 x 5
365 x 4
405 x 3
405 x 3

Dumbbell Neutral Press/Pink Band Pull-Aparts
60 x 8/x 12
70 x 8/x12
45 x 10/x12

Sumo Shrugs
135 x 20
225 x 20
225 x 20

Seated Zottoman Curls/Pink Band Push-Downs
35 x 10/x 25
32.5 x 7/x25
30 x 12/x25
40 x 4/45 x 4/x25

19

Saturday December 13th, 2008

Back Squats
Bar x 5
135 x 3
225 x 3
280 x 3
320 x 3
350 x 3
370 x 2
315 x 3-225 x 20

Dimel Deadlifts
135 x 12
225 x 12
275 x 8
315 x 8

Row Machine Drop-Set
290 x 1
270 x 2
250 x 3
230 x 4
210 x 5
190 x 6
170 x 7
150 x 8
130 x 9
110 x 10
90 x 11
70 x 12
50 x 13
30 x 30
290 x 1

Barbell Lunges
185 x 5 LR
210 x 5 LR
225 x 5 LR
235 x 5 LR

45 Degrees Back Raises
Pink band x 10
Double Pink Band x 10 (40 total reps)

Speed Dumbbell Twists
15 x 70 +
15 x 70 +
15 x 70 +

20

Monday December 15th, 2008

2 Board Press
225 x 3
280 x 3
320 x 3
340 x 3
340 x 2
340 x 1

Smith Seated Military Press
135 x 5
185 x 5
225 x 5
135 x 15

Seated Dumbbell Power Clean
40 x 8
45 x 8
50 x 8

Barbell Shrugs
135 x 30
225 x 30
315 x 30
225 x 30

Barbell Curls/Overhead Dumbbell Extension
135 x 5/50 x 25
115 x 8/55 x 15
95 x 10/55 x 25
DB Ext ? 60 x 10/55 x 10/52.5 x 10/30 x 3